1. Find a Stable Chair:
Sit on a sturdy chair with your feet flat on the ground. Ensure the chair is at a comfortable height.
2. Start Position:
Sit upright with your back straight. Your knees should be at a 90-degree angle with your feet positioned directly under your knees.
3. Hand Positioning:
Cross your arms over your chest. You can place your hands on your shoulders or hug yourself.
4. Movement:
- Slowly lean forward from your hips, allowing your upper body to bow down toward your knees.
- Keep your back relatively straight, but allow your thoracic spine (upper back) to flex as you move down.
- Hold the position for a moment at the bottom of the stretch.
5. Return to Start:
- Gradually rise back up to the starting position, allowing your spine to return to an upright position.
- Keep your movements controlled to maintain balance.
6. Repetitions:
Repeat this stretch 5-10 times, holding the bent position for a few seconds during each repetition.
7. Cautions:
- Avoid straining or pushing too hard. Stretch only to a comfortable point.
- Maintain a relaxed posture throughout the exercise.
8. Breathing:
Inhale deeply as you prepare to lean forward, and exhale slowly as you stretch down. Breathe normally as you return to the starting position.
